Warm Up
- 25 Jumping Jacks
- 2 rounds of:
- 5 Pushups
- 10 Sit Ups
- 15 Mountain Climbers
10 rounds of:
- 10 Single Arm Pull (weak side)
- 10 Single Arm Swing (weak side)
- 10 Single Arm Lunge (weak side)
- 1 Burpee with 10 pushups
- 10 Single Arm Pull (strong side)
- 10 Single Arm Swing (strong side)
- 10 Single Arm Lunge (strong side)
Exercises
- Pushups
Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended.
Scale down: Do the push ups on your knees. You lift less weight this way, so it's easier. - Sit Ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up all the way so that your torso is perpendicular to the ground. - Mountian Climbers
Get down on all fours, almost as if you were about to start a race. It's also a bit like being in a push up position with a bend at the waist, with only one leg back. From the starting position, simultaneously bring your lead leg back & your rear leg forward. Make sure that your lead leg also slides sideways, so that it is outside of your arm on that side. Do it again to switch the positioning of your legs, again making sure your lead leg ends up outside of your arm.
Both of your legs have to come forward one time to complete a single rep. For simplicity's sake, we describe that as "right/left = 1." - Single Arm Pull
This motion starts out very much like a dumbbell swing, if you're used to that. Use the same dumbbell that you used for the lunges. Do a squat, and keeping a good lumbar curve, hold the dumbbell between your legs at about knee/thigh level. Stand up from the squat, and as you do that, swing your arm upward/outward away from your body. Before the weight gets above your waist, pull the dumbbell straight back, as if you're pulling it toward your shoulder. The weight should finish at about shoulder level. Put the weight back down to finish the rep. If you do the motion correctly, the weight will swing away from you a little bit on each rep, so that you're not just pulling the weight straight up and down. - Single Arm Swing
Just like a kettle bell throw, but with a dumbbell (guys used 15-25lbs, women used 10-15lbs). Do a squat, keeping a good lumbar curve, and hold the dumbbell between your legs at about knee/thigh level. Stand up from the squat, and as you do that, swing your arm upward until your arm is almost directly over your head. If you do the motion correctly, your legs will drive most of the momentum, and you're essentially just standing & squatting. At no point should you bend over, that can hurt your lower back. If you get tired, it's preferable to stop for a bit than to do these reps with bad form. - Single Arm Lunge
If you are used to doing lunges, this is pretty much the same. The only difference is you hold a single dumbbell in one hand, then do a lunge with that knee coming down. So if the weight is in your right hand, your right knee comes down for all the reps. - Burpee
If you're used to regular burpees, the only difference is how many push-ups you do per burpee. In this case, you do 10 push-ups for every burpee (that works out to 30 total, if you're counting).
It's the same 5 step motion, only you do a bunch of push ups at once: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do 10 push ups, 4) jump back to the squatting position, 5) come up from squatting and do a jumping jack.
33:03 (20 lb dumbbell)
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